simple dinners
from nourished kitchen
february 21
simple dinners} week of february 21
F
rom roasted root vegetable soup to Bavarian-style sauerkraut, we’re celebrating late winter with
nourishing wholesome foods. Seasonal inclusions this week include apples, greens and root
vegetables and don’t forget about this week’s dessert: almond-apricot bars which are loaded
with goodies like coconut oil and flax meal.
tips & tricks} getting the
most from this series
week of february 21}
menu #1} breakfast for dinner
recipes & to-do lists}
•
•
•
winter vegetable frittata
green salad with cider vinaigrette
warm winter fruit compote
yogurt, optional
recipes are located on pages 2
through 12.
mark the day you plan to prepare the
menu.
take a look at the to-do list which will
help ensure your meal comes together easily at dinner time.
menu #2} one-dish meal
pork chops
braised swiss chard with apples
shopping list}
•
•
print out the shopping list (page 13),
and take it with you to market.
remember, save money by shopping
from your pantry first. what do you
already have in stock?
menu #3} nutrient-dense winter supper
chicken livers with sage and apples
butternut squash and sage gratin
green salad with cider vinaigrette
supplemental recipes}
•
if you’re a tried-and-true from-scratch
cook, try our supplemental recipes for
basic ingredients like chicken stock
and fresh whey (page 14)
ferments, soups, desserts}
sauerkraut
roasted root vegetable soup
stirred honey custard
seasonal produce guide}
•
check out the guide to seasonal produce and mark your notes on page
15.
supplemental recipes}
need help}
•
•
chicken stock
yogurt
Try the forums: http://nourishedkitchen.com/forums/
Email me! Use the subject “SIMPLE
DINNERS.”
1
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
menu #1} winter vegetable frittata, green salad with cider vinaigrette, stewed
winter fruit
W
hen I’m tired at the end of the ay and looking to feed my family a nourishing meal, I know
I can always turn to a simple vegetable frittata. Just a few minutes of effort yields a deeply
nutritious, satisfying meal that requires very little clean-up. I like to serve frittatas with a
crisp green salad with warm fruit for dessert and a mug of rooibos or herbal tea.
food for thought}
how & why this meal nourishes
make this meal}
up to one week in advance}
eggs from pastured hens}
•
•
•
•
are rich in beta carotene, vitamin A
and offers a favorable ratio of omega-3 to omega-6 fatty acids.
are a better source of fat soluble vitamins A, D and E than the eggs of conventional hens raised in confinement.
are less likely to be contaminated
with salmonella than the eggs of conventional chickens raised in battery
cages.
•
up to three days in advance}
•
raw milk yogurt}
•
•
prepare cider vinaigrette, if desired,
and store at room temperature.
make yogurt, if desired, using
supplemental recipes.
is an excellent source of beneficial
bacteria which are critical to maintaining optimal digestion, gut health and
immunity.
is an excellent source of food enzymes which help us to better digest
the foods we eat.
chop vegetables according to recipe
requirements and store in individual
airtight containers in the refrigerator.
twenty-five minutes in advance}
•
begin making the winter vegetable
frittata.
ten minutes in advance}
•
make the stewed winter fruit compote.
five to eight minutes before serving}
• toss greens and onion for salad,
dressing at the table with cider
vinegar.
• place the frittata under the broiler to set.
this meal is scheduled for}
2
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
recipes for menu #1} winter vegetable frittata, green salad
green salad with apple cider vinaigrette } difficulty: easy | serves: 4 | time:
winter vegetable frittata} difficulty:
easy | serves: 4+ leftovers | 15 minutes (stovetop),
6 to 8 minutes (broiler)
under 5 minutes
ingredients
•
•
•
•
•
•
•
•
ingredients
3 tbsps butter*
2 shallots, peeled and sliced thin
1 bunch Swiss chard, stem removed and
chopped coarsely
1 lb potatoes, sliced thin**
1 dozen eggs, beaten
3 tbsps heavy cream*
unrefined sea salt, to taste
black pepper, to taste
equipment
•
•
•
•
•
2 tbsps apple cider vinegar
1 shallot, peeled and finely minced
1 tbsp raw honey
1/2 cup unrefined extra virgin olive oil
•
•
8 cups mixed salad greens
1 small red onion, peeled and sliced thin
equipment
cast iron or oven-proof skillet
•
•
•
•
•
method
1. Melt three tablespoons clarified butter in a
skillet over a medium flame. Toss peeled and
thinly sliced shallots into the skillet and fry in
butter until fragrant.
2. Add coarsely chopped Swiss chard and thinly
sliced potatoes into the skillet and continue to
cook until the Swiss chard wilts and the potatoes are tender when pierced by a fork.
3. Beat one dozen pastured eggs with three
tablespoons heavy cream until the mixture
becomes uniform. Season the eggs to your
liking with salt and black pepper.
4. Reduce the flame to medium-low then pour
the beaten eggs and cream into the skillet,
over the vegetables. Cook over medium-low
until barely set, about six minutes or so.
5. Place the frittata in your oven, under the
broiler for about six minutes until it is cooked
through.
mixing bowl
whisk
mason jar or salad dressing cruet
salad bowl
salad tongs or salad claws
method
1. Whisk vinegar, minced shallot and honey
together to mix, then whisk in unrefined extra
virgin olive oil. Store in a salad dressing cruet
or mason jar at room temperature until ready
to serve, shake well before dressing salad.
2. To prepare the salad, toss greens and onion
together. Dress with vinaigrette.
Save time making a double batch
of this vinaigrette.
*Lactose-/casein-free? Substitute pastured bacon
fat, pastured lard, grass-fed tallow, olive oil for butter
and coconut milk for cream.
**On GAPS? Substitute turnips or celery root.
3
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
recipes for menu #1} stewed winter fruit
stewed winter fruit}
difficulty: easy | serves: 4 | time: 10 minutes
ingredients
•
•
•
•
•
•
2 apples, peeled, cored and quartered
2 pears, peeled, cored and quartered
1/4 cup raisins
1 cup apple juice
1 cinnamon stick
yogurt, optional, to serve
equipment
•
saucepan
method
1. Toss apples, pears, raisins, apple juice and cinnamon stick in a sauepan. Bring to a simmer
over a moderately high flame and continue to
cook until tender, about fifteen minutes.
2. Serve in bowls with yogurt, if desired.
4
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
menu #2} pork chops, braised swiss chard with apples
I
can appreciate a one-dish meal - simple, easy-to-prepare and nourishing. This dish is one of our
favorites for winter: mildly flavored pastured pork is served on a bed of Swiss chard with apples.
If you have a little extra time, consider serving this dish with a loaf of sourdough or almond flour
bread and a simple green salad.
food for thought}
how & why this meal nourishes
make this meal}
up to three days ahead}
pasture-raised pork}
•
•
•
is rich in vitamin D.
is an excellent source of protein and
monounsaturated fatty acids.
•
swiss chard}
•
•
•
is an excellent source of food folate,
a nutrient critical to women of reproductive age.
is a good source of beta carotene.
is best consumed cooked due to the
presence of oxalic acid - an antinutrient naturally found in leafy greens.
about thirty to forty minutes ahead}
•
prepare pork chops according to
recipe directions
fifteen to twenty minutes ahead}
•
apples}
•
prepare vegetables according to
recipe requirements and store in the
refrigerator until ready to use.
thaw pork chops, if frozen, in the
refrigerator.
are an excellent source of quercetin,
an antioxidant thought to reduce the
risk of cancer, cardiovascular disease
prepare Swiss chard in the same
pan you used for the pork chops.
five minutes ahead}
•
and macular degeneration.
place pork chops over chard and
apples, and place under a broiler for
a few minutes.
this meal is scheduled for}
5
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
recipes for menu #2} pork chops, braised swiss chard with apples
pan-fried pork chops}
swiss chard with apples}
ingredients
ingredients
difficulty: easy | serves: 4| time: 10 to 15 minutes
•
•
•
•
•
difficulty: easy | serves: 4| time: 10 to 15 minutes
2 tbsps butter*
4 pork chops**
unrefined sea salt, as needed
ground black pepper, as needed
1/2 cup hard apple cider***
•
•
•
equipment
•
•
cast iron or oven-proof skillet
serving plate
•
•
2 tbsps butter*
2 shallots, peeled and thinly sliced
2 bunches Swiss chard, chopped with large
stems and veins removed
2 apples, cored and thinly sliced.
1/2 cup hard apple cider**
•
1 recipe pan-fried pork chops
equipment
•
method
•
1. Melt butter in a cast iron or oven-proof skillet
over a moderate flame until it foams.
2. Season pork chops with salt and pepper as
needed.
3. Place pork chops in the hot fat turning after
two to three minutes.
4. Add hard cider to the pan and continue cooking for another six to eight minutes until the
pork chops are cooked through and the liquid
is largely evaporated, then transfer to a serving plate. Serve over Swiss chard with apples.
cast iron or oven-proof skillet (use the
same skillet used to prepare pork chops)
serving plate (use the same serving plate
used to prepare pork chops)
method
1. Melt butter in a cast iron or oven-proof skillet
over a moderate flame until it foams.
2. Toss in shallots and fry until fragrant and
translucent.
3. Add Swiss chard and apples to the shallots,
stir-frying until the chard is wilted, then deglaze the pan with apple cider - allow to simmer for five to six minutes.
4. Top chard and apples with pork chops and
place under a broiler for three to four minutes.
*Dairy-free? Substitute olive oil, coconut oil, beef
tallow, pastured lard or bacon fat.
**Don’t eat pork? Substitute lamb chops.
***Alcohol-free? Substitute sweet apple cider or
juice.
*Dairy-free? Substitute olive oil, coconut oil, beef
tallow, pastured lard or bacon fat.
6
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
menu #3} chicken livers with sage and apples, roasted butternut squash, green
salad with cider vinaigrette
T
here’s something wonderfully simple about the combination of sage and apples, and in this dish
we pair them with the nutrient-dense addition of pasture-raised chicken livers. As a side, we
serve roasted butternut squash and a simple green salad.
food for thought}
how & why this meal nourishes
make this meal}
up to three days in advance}
chicken livers}
•
•
•
are rich in vitamins including preformed vitamin A, food folate, niacin,
vitamin B6, vitamin B12 and pantothenic acid.
are also a good source of minerals
including iron, phosphorus and selenium.
•
about one hour in advance}
apples}
•
•
are an excellent source of quercetin,
an antioxidant thought to reduce the
risk of cancer, cardiovascular disease
and macular degeneration.
prepare and squash for roasting.
about twenty to twenty-five minutes in
advance}
•
butternut squash}
•
thaw chicken livers, if frozen, in the
refrigerator.
prepare vegetables as per recipe
requirements and store in airtight
containers in the fridge until ready
to use.
is rich in beta carotene, an antioxdant
that is most effective when consumed
with plenty of nourishing fat like butter or coconut oil.
prepare chicken livers with apples.
fifteen minutes before serving}
•
remove squash from oven and allow
to cool ten minutes before pureeing
with garlic and butter.
this meal is scheduled for}
7
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
recipes for menu #3} chicken livers w/ sage & apples, butternut squash
roasted butternut squash with
garlic} difficulty: easy | serves: 4 | time: 5 mins
chicken livers with sage and apples} difficulty: easy | serves: 4 | time: 5 mins
(active), 12 to 24 hrs (marinade), 20 mins (stove)
(active), 10 mins (to cool), 45 mins (oven)
ingredients
ingredients
•
•
•
•
•
•
•
•
•
1 lb chicken livers
1 qt milk*
1/2 cup sprouted flour**
unrefined sea salt, as needed
ground black pepper, as needed
1/4 cup butter*
2 shallots, peeled and thinly sliced
2 apples, cored and sliced thinly
the leaves of 1 bunch fresh sage, minced with
divided use
•
•
•
•
•
equipment
•
•
equipment
•
•
•
1 large butternut squash, split and seeded
unpeeled cloves of one head of garlic
olive oil, for oiling the squash
2 tbsps butter*
unrefined sea salt, as needed
mixing bowl
collander or sieve
skillet
baking dish
foodmill, blender or food processor
method
1. Preheat oven to 425 degrees Fahrenheit.
2. Grease the squash with olive oil and evenly
distribute the garlic cloves among the garlic
halves.
3. Invert the squash and garlic on a baking sheet
so that the squash is skin-side up and roast in
an oven preheated to 425 degrees Fahrenheit
for forty to forty-five minutes.
4. After forty-five minutes, remove the squash
and garlic from the oven and allow it to cool
enough to handle comfortably, about ten minutes.
5. Spoon the flesh of the squash into a food processor, blender or food mill along with butter.
Then squeeze the roasted garlic cloves out of
their peels and into the other ingredients.
6. Process until smooth.
method
1. Rinse chicken livers well and place them in a
mixing bowl, cover with milk and allow them
to marinate for twelve to twenty-four hours in
the refrigerator.
2. After twelve to twenty-four hours, remove the
chicken livers from the fridge, strain them in a
collander and discard the marinade.
3. Dredge the livers in sprouted flour, season
with salt and pepper.
4. Heat butter in a skillet over a moderate flame,
then toss in shallots, apples and half the sage,
frying until fragrant - about four to six minutes.Add chicken livers and continue cooking
until the livers are cooked through, about ten
minutes.Garnish with remaining minced sage
and serve.
*Lactose-/casein-free? Substitute 1 qt water with
the juice of 1 lemon for milk and olive oil, bacon fat or
lard for butter.
**Grain-free? Substitute hazelnut or almond flour.
*Lactose-/casein-free? Substitute olive oil.
8
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
recipes for menu #3} green salad with cider vinaigrette
green salad with apple cider vinaigrette } difficulty: easy | serves: 4 | time:
under 5 minutes
ingredients
•
•
•
•
2 tbsps apple cider vinegar
1 shallot, peeled and finely minced
1 tbsp raw honey
1/2 cup unrefined extra virgin olive oil
•
•
8 cups mixed salad greens
1 small red onion, peeled and sliced thin
equipment
•
•
•
•
•
mixing bowl
whisk
mason jar or salad dressing cruet
salad bowl
salad tongs or salad claws
method
1. Whisk vinegar, minced shallot and honey
together to mix, then whisk in unrefined extra
virgin olive oil. Store in a salad dressing cruet
or mason jar at room temperature until ready
to serve, shake well before dressing salad.
2. To prepare the salad, toss greens and onion
together. Dress with vinaigrette.
Save time making a double batch
of this vinaigrette.
9
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
bonus recipes} sauerkraut, roasted root vegetable soup, stirred honey cus-
tard
Y
our sauerkraut won’t be done this week - let it keep fermenting! We’ll use it in an upcoming
meal plan.
food for thought}
how & why this meal nourishes
fresh whey}
•
is rich in beneficial bacteria which
makes it an excellent starter culture
for fermented vegetables, fruits, chutneys and other dishes.
eggs from pastured hens}
•
•
•
are rich in beta carotene, vitamin A
and offers a favorable ratio of omega-3 to omega-6 fatty acids.
are a better source of fat soluble vitamins A, D and E than the eggs of conventional hens raised in confinement.
are less likely to be contaminated
with salmonella than the eggs of conventional chickens raised in battery
cages.
chicken stock}
•
•
is a good source of easy to assimilate
minerals.
is an excellent source of glucosamine
chondroitin.
10
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
bonus recipes} bavarian sauerkraut, roasted root vegetable soup
bavarian sauerkraut}
roasted root vegetable soup}
ingredients
ingredients
difficulty: easy | yield: 1 qt | time: under 5 mins
(active), 7 to 14 days
•
•
•
•
•
1
1
1
1
1
difficulty: easy | serves: 1 qt | time: 12 to 24 hrs
(soaking), 12 to 16 hrs (slowcook)
cabbage, cored and shredded
apple, peeled, cored and coarsley chopped
tbsp caraway seeds
tbsp juniper berries, optional
tbsp unrefined sea salt
•
•
•
•
•
•
•
•
•
•
equipment
•
•
•
mixing bowl
wooden spoon
mason jar or vegetable fermenter
1/2 lb beets, peeled and chopped coarsely
1/2 lb turnips, peeled and chopped coarsley
1/2 lb carrots, scraped and chopped coarsley
3 tbsps butter*, (1 tbsp melted)
1 yellow onion, peeled and sliced thin
1 qt chicken stock
unrefined sea salt, as needed
ground black pepper, as needed
yogurt, optional, to serve
dill, optional, to serve
equipment
•
•
•
•
method
1. Toss all ingredients into a mixing bowl and stir
to combine.
2. Layer the mixture one handful at a time in a
mason jar, pounding thoroughly with a wooden spoon until the cabbage and apples release
their juice to create a brine.
3. Continue layering, poundng and layering until
all of the mixture is exhasted and the brine
covers the cabbage, apples and spices.
4. Place a lid loosely over the top of the jar and
allow the mixture to ferment for one to two
weeks until the desired level of sourness is
reached.
5. Transfer to the refrigerator or cold storage to
halt the continued fermentation.
mixing bowl
baking dish
heavy-bottomed stock pot
blender, immersion blender or food processor
method
1. Preheat oven to 425 degrees FahrenheitToss
beets, turnips and carrots, with one tablespoon melted butter. Roast the vegetables at
425 degrees Fahrenheit for twenty-five minutes.
2. While the vegetables roast, melt remaining
two tablespoons butter in skillet over a moderate flame and cook onion until translucent.
3. Add roasted vegetables and stock to the onion
and simmer for about fifteen minutes.
4. Puree until smooth, season with sea salt and
pepper and serve with yogurt and dill, if desired.
Wondering how to serve this? Try serving it as a
sidedish, appetizer or relish or as an accompaniment
to meat. Don’t eat it all! We’ll use it in a couple of
week.s
*Lactose-/casein-free? Substitute olive oil.
11
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
bonus recipes} almond-apricotbars
almond-apricot bars}
difficulty: moderate | yield: about 16 | 5 mins (active), 12 hrs (refrigeration)
ingredients
•
•
•
•
•
•
•
2 cups blanched almond meal*
1/2 cup flax meal
1/2 cup roasted almond butter*
1/2 cup dessicated, unsweetened coconut
flakes
1/2 cup dried apricots
1/2 cup coconut oil, melted, plus extra for
greasing the baking dish
1/2 tsp unrefined sea salt
equipment
•
•
food processor
8x8 baking dish
method
1. Toss all ingredients into a food processor and
process until smooth.
2. Grease a baking dish and spread mixture
evenly into the baking dish.
3. Allow the almond-apricot bars to harden overnight.
4. Cut with a sharp knife and serve as a sweet,
dessert or snack.
*Nut-free? Substitute sunflower or pumpkin seeds
for almond meal and substitute toasted sesame tahini
for almond butter.
12
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
shopping list}
dairy & eggs}
•
•
•
•
•
butter (1 cup, 1 tbsps)SA
eggs (12 whole)
heavy cream (3 tbps)SA
yogurt (to serve)O, SA, HM
milk (1 qt)SA
meat, fish and fowl}
•
•
•
shallots (7)
swiss chard (2 bunches)
potatoes (1 lb)SA
mixed salad greens (16 cups)
red onion (2)
apples (7)
pears (2)
sage (1 bunch)
butternut squash (1)
garlic (1 head)
cabbage (1)
beets (1/2 lb)
turnips (1/2 lb)
carrots (1/2 lb)
yellow onion (1)
dill (to serve)O
pantry & dried goods}
•
•
•
•
•
•
•
•
•
cider vinegar (1/4 cup)
honey (2 tbsp)
unrefined extra virgin olive oil (1 cup)
raisins (1/4 cup)
sprouted flour (1/2 cup)
blanched almond flour (2 cups)
flax meal (1/2 cup)
roasted almond butter (1/2 cup)
dessicated unsweetened coconut flakes
(1/2 cup)
dried apricots (1/2 cup)
coconut oil (1/2 cup)
spices}
•
•
•
•
•
pork chops (4)SA
chicken livers (1 lb)HM
chicken stock (1 qt)
fresh produce}
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
unrefined sea salt
ground black pepper
cinnamon stick (1)
caraway seeds (1 tbsp)
juniper berries (1 tbsp)O
miscellaneous}
•
•
apple juice (1 cup)
hard apple cider (1 cup)SA
about your ingredients}
Dairy: Choose raw milk, cream and butter when you
can, provided they’re from cows raised on pasture.
Avoid ultrapasteurized dairy products.
Eggs: Choose farm-fresh eggs from hens raised on
fresh pasture with plenty of access to grass, bugs,
sprouts and other forage.
Pantry Items: Choose organic, local and raw when
and where possible.
Fresh Produce: Choose organic, local vegetables
when possible.
Meat, Fish & Fowl: Choose locally and naturally
raised meats from animals allowed to graze on fresh
pastures.
SA: Substitution available, see recipe.
HM: Preferably homemade, see supplemental recipes.
O: Optional ingredient.
13
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
suplemental recipes} fresh whey/yogurt cheese, chicken stock
fresh whey/yogurt cheese}
roast chicken stock}
ingredients
(slowcooker)
difficulty: easy
•
•
difficulty: easy | time: 5 mins (active), 24 hrs
1 quart raw milk
1/4 cup fresh plain yogurt
ingredients
• 1 chicken frame
• 1 gallon vegetable scraps (onion tops, carrot
peels, celery leaves, leek, parsley, etc.)
• 2 bay leaves
• 1 tbsp apple cider vinegar
equipment
•
•
•
saucepan
thermometer
yogurt maker
equipment
•
method
slowcooker
method
1. Heat milk in a saucepan over a medium-lowflame until it reaches 110 degrees Fahrenheit. Remove the milk from the heat and whisk in
one-quarter cup fresh plain yogurt.
2. Pour milk and starter into a yogurt maker and
allow it to culture according to your yogurt maker’s instructions for eight to twelve hours.
3. Once the yogurt has finished culturing, place it
in the fridge to chill for several hours
before serving
1. Pick the chicken carcass clean of useable meat
and reserve that for another dish.
2. Add the chicken carcass, vegetable scraps and bay
leafs to a crockpot.
3. Pour filtered water over the carcass to cover.
4. Add cider vinegar.
5. Cook in your slow cooker on low heat for 24-hrs
or longer.
6. By adding water to the cooker, you can continue
to cook the broth until the chicken bones become
flexible and rubbery.
7. Strain the broth through a fine mesh sieve and
pour into mason jars.
8. The broth should gel, but it is not necessary.
14
© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].
simple dinners
from nourished kitchen
february 21
seasonal fruits and vegetables for february}
winter squash}
•
•
•
butternut squash
pie pumpkins
spaghetti squash
root vegetables}
•
•
•
•
•
•
•
beets
rutabagas
turnips
potatoes
parsnips
carrots
sweet potatoes
cruciferous vegetables}
•
•
•
•
cabbage
brussels sprouts
kale
swiss chard
alliums}
•
•
•
leeks
onions
garlic
citrus fruits}
•
•
•
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lemons
meyer lemons
oranges
tangerines
grapefruit
tangelos
limes
your notes}
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Remember, if you ever have any questions, feel free to email me at [email protected], and I’ll be
happy to answer them. Please identify your question by typing HAPPY HOLIDAYS in the subject line. Or visit
Nourished Kitchen’s online, interactive forums at http://nourishedkitchen.com/forums/
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© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the author’s express written permission. Got questions? Email [email protected].